Welcome to today's guided mindfulness meditation.
Finding yourself a quiet place to sit or lie down.
Taking any final adjustments to get yourself as comfortable as possible.
As you close down your eyes,
Taking a moment to acknowledge yourself for showing up for today's practice.
To acknowledge that this is you time.
The next 15 to 20 minutes is time for you to totally relax and embrace inner stillness.
Take a long,
Slow,
Deep breath in and hold it for a moment.
And then slowly exhale.
Allowing any tension to melt away as you gradually relax more and more.
Deeper and deeper with each breath.
Take another long,
Slow,
Deep breath in.
Hold it.
And then exhale.
Empty your lungs completely with your out-breath.
Take a third deep breath in.
Hold it for a moment.
And then let it go.
You can already feel yourself drifting into a state of deeper relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let the muscles in your forehead and temples relax.
Allow the muscles of your eyes to release.
Let your cheeks and jaw soften and let go of all your tension.
Now let this peaceful feeling flow down into your neck.
Feel it loosening every muscle and every fibre.
With each breath you take,
This relaxing feeling becomes deeper and warmer.
It works its way deep into the muscles of your shoulders.
Soothing and releasing your shoulders.
This peaceful feeling flows down from your shoulders and into your arms.
So loosens the muscles in your upper arms,
Your forearms,
Your hands.
Relaxing and soothing all the way to the tips of your fingers.
As your body relaxes,
Your mind relaxes.
Your thoughts seem to become lighter.
You are slipping further and further into a dreamlike state of stillness and relaxation.
Now bring your awareness to your chest and your stomach.
Feel how this area of your body gently rises and falls as you breathe.
The peaceful sensation flows through this area of your body,
Soothing every muscle and relaxing every organ.
Turn your attention to your upper back and feel this relaxing sensation flow all the way down your spine.
As it gradually works its way down your body,
Feel every muscle in your back relax and unwind.
Feel that your entire upper body has become loose,
Limp and relaxed.
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body,
Relaxing your glutes,
The backs of your thighs and the front of your thighs.
Feel all these large strong muscle groups becoming looser and more relaxed with each passing moment.
Soothing feelings of relaxation flow down through your knees and into your calves.
Your ankles relax,
Your feet relax.
Allow your entire lower body to relax completely and allow any remaining tension from anywhere in your body to flow out through the tips of your toes.
You are comfortable,
Peaceful and relaxed.
Now it's time to leave the world behind and go in on an inner journey.
A journey to a place of complete freedom.
Picture yourself walking down a busy street.
It's in the city and it's full of shops and businesses and you can see crowds of people hurrying from one place to another.
Cars and buses line the roads and they crawl through the city bumper to bumper.
Just up ahead,
Next to the sidewalk,
You notice a narrow doorway between two buildings.
It's a small opening that looks a cosy retreat from the hustle and bustle of the world around you.
So you walk towards the doorway,
Slipping easily through the crowds.
You arrive at the doorway and you step inside the narrow entrance.
The entrance is dimly lit,
It is warm and inviting and it shelters you from the outside world.
You take a few steps deeper inside the entrance and arrive at the top of a flight of ten stairs.
You slowly make your way down the steps and as you do,
The sound of the city begins to fade away.
With each step you take,
You feel yourself moving away from the noise of the world and down into a place of deep quiet.
As you gradually descend the ten steps,
You sink deeper and deeper into a state of peaceful relaxation.
Ten.
Nine.
Eight.
Seven.
Six.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
You have reached the bottom of the staircase and you are feeling calm and deeply relaxed.
You can barely hear the sound of the street above you now.
Seems so far away.
Before you is a tall wooden door.
Door with no handle or lever with which to open.
You study the door more closely and you notice that the word release has been carved into its surface.
Contemplate this word,
Feeling the essence of it.
Slowly you begin to feel a sensation of opening,
Of letting go,
Of releasing.
And the door unlocks.
Its old hinges creak as it slowly opens to reveal a small round room.
This room is a library and it is filled with bookshelves and has a tall dome ceiling.
You step inside the room and slowly close the door behind you.
The room is a private place.
It's secluded and inviting.
It has no windows and is very,
Very quiet.
You feel content and secure in this place.
In the center of the room sits a small wooden desk and on the desk lies a large old dust covered book.
You pick up the book and feel the weight of it in your hands.
You feel a sense of wonder as you behold this grand old book.
It has rested in this place for a long,
Long time,
Waiting for you since long before you were born.
You open the cover and notice that all the pages are blank.
This is a book of freedom.
It has the power to free you from anything in life that might be bothering you or weighing you down.
It is time for you to write in the book.
Take a moment to think about anything that is troubling you in your life.
Bring to mind any situation that seems to be blocking you.
Any forthcoming event that frightens you.
Any person that you're in conflict with.
Any negative feelings that you are holding onto.
Write about anything at all that you feel is holding you back or burdens you.
There is no right or wrong way to do this.
Simply feel or imagine your thoughts and feelings being imprinted into this book.
Take your time.
Allow images to form in your mind and allow your feelings to flow.
Let them flow out onto the pages of the book.
Sense that the pages are filling up with all your worldly concerns.
This book absorbs them all.
As the pages fill with words and pictures,
You begin to feel lighter and more positive.
You have been heard.
You have been understood.
You feel reassured and relieved.
When you are ready,
Close the book.
Now the domed roof above you begins to open.
Slowly but surely,
The roof opens completely,
Revealing a clear blue sky above.
You stand with your arms by your side,
Observing the sky above.
You gently raise your forearms and hands,
Your palms facing away from you.
And as you do,
Your body begins to float,
Your feet lift off the floor.
A wave of exhilaration flows through you as you realise that you have the freedom to fly anywhere you choose.
As you raise your hands,
You float higher.
And when you lower them,
You gently descend.
With effortless ease,
You begin to float towards the open roof above you.
You glide up and out of the room and slowly up into the sky.
You feel a wondrous sense of freedom as you fly higher and higher in the sky.
You can see the entire city below you,
And it is gradually becoming smaller and smaller.
You are leaving the world behind and floating high up into the heavens.
Higher and higher you fly,
Passing beyond the clouds,
Feeling even more joyful,
Even more free.
And you decide to fly right out into the cosmos,
Leaving all of your concerns far behind you.
With your arms raised,
You ascend higher and higher,
Travelling beyond the skies and out into space.
You turn to look back on the Earth.
It is a small blue sphere floating in a vast emptiness.
Take a moment to drift simply through space.
Admire the beauty of the stars and the planet far below.
Weightless,
Serene,
And at peace.
This floating sensation is profoundly relaxing,
And you slip even deeper into a state of complete stillness.
You feel as though you are a million miles from anything or anyone,
And yet you feel completely connected to the entire universe.
You feel vast,
Weightless,
And timeless.
Deep within the silent space inside you,
A voice can be heard.
Its loving words echo in your mind.
I am without beginning or ending.
I am eternal.
I am free to experience life in any way I choose.
My consciousness is not bound by time or space.
Like the universe itself,
I am limitless.
I am a part of a vast unified wholeness.
I am free from all concerns about the past.
I am free from all concerns about the future.
My life is in perfect order,
And it unfolds according to a perfect plan.
I do not strive to attain the things that I desire.
I simply allow them to flow to me.
I release my grip on life.
I am calm in the knowledge that all my needs are taken care of.
I am open to all of life's experiences.
As the moments of my life come and go,
I am at peace.
I do not judge these moments.
I welcome them.
I observe them.
I accept them all.
If problems arise,
I do not resist them.
I observe them with a calm,
Open mind,
For I know that they will resolve in time.
And I have all the time in the world.
In the quiet spaces between my thoughts,
Inspiration comes to me.
All becomes clear.
My life transforms in magical and unexpected ways.
Obstacles that once seemed impossible now seem insignificant.
I rise effortlessly above all challenges to a place of serenity and knowing.
My path forward is becoming clearer and clearer.
Every day,
In every way,
My life becomes more and more harmonious.
I trust in the natural flow of life.
I resist nothing,
And I yearn for nothing.
I successfully receive all that comes my way.
My consciousness is not bound by time or space.
Like the universe itself,
I am limitless.
I am a part of a vast,
Unified wholeness.
Now it is time to return home,
To return to your wonderful life on Earth.
Take one last look around you at the infinite,
Glorious expanse of space.
Know that you can return here at any time that you choose,
Any time that you seek clarity.
Any time you wish to free yourself from your worldly life,
Simply raise your open palms to the world and imagine floating upwards.
You will be instantly transported to this infinite space of peace and clarity.
You gently lower your hands,
And slowly you begin to drift back down towards the Earth.
Gradually,
The planet grows larger and larger.
You pass into the upper atmosphere,
And then through wisps of cloud,
As you gracefully guide yourself back towards the city.
The open roof of the library comes into view,
And you steer yourself towards it.
You glide down into the library,
And as your feet come to rest on the floor,
The roof above you begins to slowly close,
All by itself.
You look up and watch as the opening narrows,
And then closes completely.
You feel relaxed and refreshed.
You feel lighter and so much stronger than when you first arrived.
The large old book still rests on the desk where you left it.
You pick it up and open it,
And you notice that all of the pages are empty again.
During your journey into space,
It has been cleansed.
Only pure white paper remains.
You close the book and make your way back towards the door.
The door swings open for you,
And you step out of the library.
Before you are the ten steps that lead back up to the city.
And as you make your way back up the steps,
You feel yourself becoming more and more alert,
More and more refreshed.
One.
Two.
Three.
Four.
Slowly walking.
Five.
Six.
Becoming more and more alert.
Seven.
Eight.
And you're nearly back now.
Nine.
Ten.
You stand in the open doorway,
Looking out onto a quiet city street.
You're feeling clear and calm,
And at peace with the world.
You notice that all the traffic has departed,
And that all the pedestrians have disappeared.
You step out of the doorway,
And you can see now that all of the streets are quiet and empty.
You can stroll freely and confidently to any place you choose.
You feel wonderful.
You are ready to return to the full waking state.
Take this sense of newfound freedom into your daily life.
So gently bringing some movement into your fingers,
Toes,
Perhaps even wriggling your wrists and your ankles.
Inviting in a light stretch.
And taking a moment to acknowledge yourself for showing up for today's practice.
As you open your eyes and return to your day,
Energized and revitalized.
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